Are you looking for a sports nutrition specialist?

Do you often suffer from cramps during your training? Do you feel your capacities diminish when the effort intensifies in competition? Nutritional deficiencies can be the cause of these ailments that limit your performance during a sporting activity.

The nutritionists at our medical clinic located in the heart of Barcelona will welcome you to review your nutritional balance. A nutritional diet adapted to your needs and energy expenditure is the key to controlled sports practice.

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What diet is suitable for sport?

While people who are moderately active must first and foremost eat healthy meals and stay well hydrated, the health professionals at Turó Park Medical Center recommend that high-level athletes follow a specific diet.

Each substance plays its part in order to compensate for the high energy expenditure observed during sports practice. The nutritionists at our Barcelona clinic develop diets based on the following elements:

Carbohydrates are either simple or complex, and the most important energy source for the human body. Simple carbs include sugars naturally occurring in foods like fruits, vegetables, and milk.

Whole grain bread, potatoes, most vegetables, and oats are examples of healthy complex carbs. Your digestive system breaks down carbohydrates into glucose or blood sugar which feeds energy to your cells, tissues, and organs.

The main role of carbohydrates in physical activity is to provide energy. For athletes, if their diet does not contain enough carbohydrate, it is likely that their performance and recovery will be impaired, as carbohydrate is the key fuel for the brain and for muscles during exercise.

Protein plays an important role in an athlete's eating plan as it helps repair and strengthen muscle tissue.

For those who are active regularly, there may be benefit from consuming a portion of protein at each mealtime and spreading protein intake out throughout the day.

Instead of getting a quick fix from protein powders and shakes, choose these post-workout real food alternatives:

  • Eggs1
  • Beans and legumes
  • Lean meats
  • Salmon and tuna
  • Soybeans and tofu
  • Turkey and chicken breast
Antioxidant foods help limit the oxidative stress generated by high-level sport:
  • Fruit: kiwis, grapes, figs, red fruit
  • Vegetables: aubergines, peppers, spinach, broccoli
  • Citrus
  • Garilc
  • Parsley
All of the above foods are also very rich in minerals and vitamins. These two nutrients are essential when the body is subjected to physical activity.

Vitamins B and C protect the muscle cells during exercise and promote their repair when the body is at rest. Mineral salts are essential to the muscle contraction process.

médecine du sport

How to prepare for training?

The sports diet involves the ingestion of specific foods, but limiting other elements is just as advantageous in order to achieve training prowess. Coffee, spices and fats are all difficult to digest and should therefore be avoided before starting a run.

Fats

Before your daily session, forget about fats. Fats have a very slow digestive process, resulting in gastric discomfort that could be detrimental during your exercise.

Food that promotes peristalsis

To perform well, you need to feel good about your body. Legumes, cruciferous and spicy foods are still famous for promoting peristalsis. A troublesome situation for anyone in action on the field or track.

Good nutrition to heal an injury

The sports nutritionists at our Turó Park Medical Center clinic have all the skills required to advise elite athletes. While our specialists help you define a balanced diet according to your physical activity, objectives, and physiology, their nutritional advice is also very useful when treating an injury.

Depending on the type of injury, specific foods are appropriate for the healing process.

Protein

No, protein will not make you fat. They are still essential to preserve and maintain muscles. Since your muscles are at rest because of your injury, it is important to generate enough protein to compensate for the lack of muscle strengthening exercises.

Vitamin C

This is very useful during post-operative recovery. After surgery, this vitamin plays an essential role in replacing connective tissue (supporting the various organ structures) and healing. It is an ally of choice in order to get back on the field as quickly as possible.

Fatty acids

Foods rich in Omega-3 reduce the inflammation caused by injuries, while limiting pain.

Zinc

Not only does zinc help strengthen your immune system, it is also known to complement proteins and fats in the repair process of damaged tissues

Dr. Noemi Gonzalez

Nutritionnist 🇫🇷 🇬🇧 🇪🇸
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